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Stress Management
- 1. Behavioral Sciences Department COUNSELING & PSYCHOMETRIC CELL IIMC-T
- 3. Objectives Definition and identification of stress Coping strategies for dealing with stress Relaxation Exercise
- 4. Outline of the Lecture Definition Etiology Management Anger management Movie Discussion How to manage examination stress
- 5. Stress in Students Stress: The human reaction to events in our environment Han Selye defines stress as “wear and tear on the body”
- 6. “Some stress is essential for life, Too much can be damaging, Too little is boring”
- 7. STRESS!!! Eustress: Good Stress –Getting into college –Getting engaged –Winning the lottery
- 8. STRESS !!! Distress: Stress from bad sources –Difficult work environment –Overwhelming sights and sounds –Threat of personal injury
- 9. FOUR TYPES OF STRESS 1. General Stress: –Everyone has this kind of stress – It resolves itself within a day or two –No intervention is necessarily required
- 10. FOUR TYPES OF STRESS 2. Cumulative Stress: –Stress builds up in your body –It becomes more difficult to alleviate your symptoms –You may have more serious physical symptoms –You may have more serious mental anguish
- 11. FOUR TYPES OF STRESS 3. Acute Traumatic Stress: –Critical Incident Stress –Produces considerable psychological distress –A normal reaction to abnormal events
- 12. FOUR TYPES OF STRESS 4. Post Traumatic Stress: –Severe stress produced by severe psychological trauma –Created by unresolved Critical Incident Stress –Produces lasting changes
- 13. General Adaptation Syndrome Stage I - Alarm Reaction –The “fight or flight” response which causes you to be ready for physical activity –However, it decreases the effectiveness of the immune system which makes you more susceptible to illness
- 14. General Adaptation Syndrome Stage II – Stage of adaptation –If stress continues, the body adapts to the stressors it is being exposed to
- 15. – If the stressor is starvation, the person experiences a reduced desire for physical activity to conserve energy, and the absorption of nutrients from any food intake is maximized
- 16. General Adaptation Syndrome Stage III – Stage of Exhaustion –Stress persists for a long time –The body’s resistance may be reduced or collapse quickly
- 17. –People who experience long-term stress may have heart attacks, severe infections, or chronic pain or illness
- 18. Short Term Physical Stress Symptoms – Dry mouth – Cold hands and feet – Increased sweating – Rapid breathing – Faster heart rate – Tense muscles – Feelings of nausea – Butterflies in your stomach – Diarrhea – A desire to urinate
- 19. Long Term Physical Stress Symptoms – Insomnia – Change in Appetite – Sexual disorders – Aches and pains – Frequent colds – Feelings of intense and long-term tiredness – Prone to illness
- 20. BEHAVIORAL STRESS SYMPTOMS Yawning Talking too fast Talking too loud Fiddling Twitching Nail biting Grinding teeth Drumming fingers Pacing Over reacting Emotional Defensive Irritable Irrational Defensive Hostile Critical Aggressive
- 21. BEHAVIOR STRESS SYMPTOMS These symptoms will have a negative affect on your performance – By reducing your effectiveness – Making you accident prone – Causing you to be forgetful
- 22. – Causing you to be very negative – You may neglect your appearance – You may make poor judgments – Causing you to make more mistakes – Increasing your absenteeism
- 23. PERFORMANCE STRESS SYMPTOMS You may not make good decisions Your fine motor skills are affected You may no longer enjoy your work Your attention span may be affected
- 24. You may have more negative thoughts Your self confidence will suffer You may have difficulty concentrating All of your positive energy is consumed
- 25. Research Study A study was conducted by Department of Behavioral Sciences IIMC to explore stress related behavioral and emotional problems in medical students.
- 27. Frequency of psychosocial problems of IIMC students T ype of p roblem s P ercentages R elationsh ip problem s related to fam ily an d peer grou p 67% G en eralized A n xiety D isorders 10% E xa m in ation A n xiety 20% S ym ptom s of depression 3%
- 28. Treatment and Follow Up Supportive psychotherapy Cognitive behavioral therapy Eclectic models of therapy
- 29. A one year follow up of cases was carried out. The results of counseling services for medical students were highly encouraging and the client population was able to comprehend and cope with various issues and felt that they could command their behavior and responses better than ever before.
- 32. ANGER MANAGEMENT Anger is an important driving force which dictates the way we react in different situations. Ironically, most of the times, this emotion keeps building up. Thus it escalate and leads to long lasting negative changes in the behavior.
- 33. ANGER TRIGGERS Frustration Daily irritations and annoyances Injustice and unfairness Distorted perceptions
- 34. ANGER MANAGEMENT TECHNIQUES Problem solving Result oriented thinking Time out
- 36. COPING WITH STRESS Problem focused coping Emotion focused coping
- 37. Faulty coping behaviors-1 Increased caffeine intake Enhanced smoking Use of drugs Irritability, aggressiveness Impulsiveness, nervousness Overactivity/under activity Overeating/eating less
- 38. FAULTY COPING-2 Lack of exercise Social withdrawal Poor problem solving Poor money management Poor time management Excessive worrying
- 39. HEALTHY STRESS COPING STRATEGIES-1 Assertiveness Time management Problem solving Motivation Control of anger/cognitive restructuring Relaxation training
- 40. HEALTHY LIVING TO CONQUER STRESS Examine your diet – Lower your salt intake – Lower your intake of refined sugars and carbohydrates – Lower your caffeine intake Add to your diet – Vegetables – Fruits – Complex Carbohydrates – Vitamins – Water
- 41. HEALTHY LIVING Rest: –Get a minimum of six hours of continuous rest
- 42. HEALTHY LIVING Exercise: –At least twenty minutes, five times a week –break a sweat, to release endorphins
- 43. HEALTHY LIVING Talk things out with someone you trust - a family member or a good friend
- 44. HEALTHY LIVING Make an increased effort to organize your life Ask for help Delegate things when you need to
- 45. HEALTHY LIVING Learn to manage your anger Anger affects your health Anger causes you to over react to many situations
- 46. HEALTY LIVING We get angry often because someone did not do what we thought they should Rethink the situation and learn to be more flexible
- 47. HEALTHY LIVING Fill your life with fun things to do!!!! Keep your sense of humor!!!! We call it : PLAY THERAPY
- 48. HEALTHY LIVING Take charge of your life. Act appropriately -don’t simply react to stressful situations Find balance in all that you do.
- 49. HEALTHY LIVING Too many people look for an easy answer to stress management by misusing Alcohol Drugs Marijuana Medicines & Pills
- 50. HEALTHY LIVING We all need a lengthy list of things that will help us relax….. I love horse back riding.
- 51. HEALTHY LIVING Relaxing needs to be part of your daily routine.
- 55. Problem Solving
- 56. Problem Solving Identification & specification of the problem Collection of data Consideration of different solutions & options Selection of best possible solution Its implementation Exam of the outcome Extension, revision & replacement accordingly
- 58. Strategies for coping with Examination Stress Lifestyle The week before an exam 1. Check the structure of paper 2. Revision 3. Take preventive action on predictable health problems, e.g. to avoid allergies, stress headaches etc
- 59. The Day before the Exam 1. Check the date, time and place of the exam 2. Check equipment needed for exam Review your notes 3. Think through the exam situation – a mental rehearsal 4. Use relaxation techniques to ensure adequate sleep the night before exam 5. Avoid foods that may upset your stomach
- 60. The Exam Day 1. Stick to normal daily routine 2. If you cant eat, take glucose or sweets 3.Use relaxation techniques 4. If good for your confidence briefly check your notes to confirm your recall ability 5. Plan your journey to arrive on time.
- 61. In The Exam 1. Read right through the papers, plan your time, decide priority order of questions and plan your answers. Ensure answers are relevant. Attempt the right number of answers. Check over your work at the end. 2. If you panic in exam allow yourself some time to use relaxation exercise
- 62. Dealing with Exam Panic The “STOP” Technique Say STOP to yourself Breathe in gently Breathe out slowly
- 63. Stress Identification Questionnaire Are you always busy? Do you feel constantly under pressure? Do you find it difficult to relax? Do you wish you had more time for yourself? Are you unwilling to take holiday though you need one?
- 64. Do you have difficulty in sleeping? Do you work at evenings and week ends? Do you snatch meals while you work? Do you ever wake up at night thinking about work or money? Do you find it difficult to slow down your mind?